Jake Wood Making Bodybuilding His Vision For For Every Body - How Masters Athletes Are - Southern Muscle Guide
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2021
Jake Wood
His Vision For
Making Bodybuilding
For Every Body
How Masters
Athletes Are
Making An Impact
Plus...
the 2021
Competition Calendar
SouthernMuscleGuide.com 1
NIL AW YER.COM PRESENTS
MARTI
PUBLISHER/EDITOR-IN-CHIEF
Rachel Payne
Print Version
GRAPHIC DESIGNER
Michelle Thompson
SOCIAL MEDIA
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ON THE COVER: Margie Martin, IFBB Pro & 2nd place
Women’s Bodybuilding, Ms Olympia; Jake Wood, JW Media, New online content!
Wings of Strength & owner Mr. Olympia, Andrea Shaw, Overall
NATIONAL QUALIFIER Winner Women’s Bodybuilding and the 2020 Ms Olympia. Like us on
Follow us
BODYBUILDING H CLASSIC H PHYSIQUE H BIKINI H FIGURE H WELLNESS SANCTION# 4237 PHOTOGRAPHY BY: Wings of Strength
PRINTING: Atlanta Printing, 5355 Oakbrook Pkwy, Norcross, GA
SouthernMuscleGuide.com
Sept. 25, 2021 CONTRIBUTORS:
Dalton Convention Center, Dalton, GA
PROMOTER: STEVE PAYNE | 678.641.9189
STEVE@TRAINWITHPAYNE.COM
Ashley Kaltwasser
3X Ms Bikini Olympia Becca Sizemore
continues to train for IFBB Fitness Pro, Olympian,
upcoming shows as well as NPC Judge, Promoter, Posing
promote her e-books and Coach, and Personal Trainer.
Erin Stern social media content. To She has a bachelor’s degree
2x Ms. Figure Olympia connect with Ashley go to her in Exercise Science and a
Champ, Author of website: AshleyKfit.com or Masters Degree In Sport Nicole Raymond
social media: Psychology. Follow her on Master trainer, mom,
Bodybuilder’s Kitchen and
Train Like a Bodybuilder, @Ashley Kaltwasser beccasizemore_ifbbpro competitor, fitness
Online Fitness Expert and @AshleyKfit or email her at sizemoreed@ model, and Online Body
Coach, Lifetime Natural Ashley Kaltwasser gmail.com Transformation Coach
Disclaimer: Always consult your physician before starting an exercise program. This general information is not intended to diagnose any medical condition or to replace
SOUTHERNMUSCLESHOWDOWN.COM your healthcare professional. Consult with your healthcare professional to design and appropriate exercise prescription. If you experience pain or difficulty with these
exercises, stop and consult your healthcare provider. If you experience any symptoms of weakness, unsteadiness, lightheadedness or dizziness,chest pain or pressure,
nausea, or shortness of breath, contact your physician. Mild soreness after exercise may be experienced after beginning a new exercise.
© Copyright 2021
SouthernMuscleGuide.com 3
Letter From
8 38 The Publisher
The Coolest
Gym in Town!
L
ooking ahead fills me with
excitement. The idea of having
a vision, defining goals with
clarity, and planning the steps
necessary to make them
happen is what drives me to wake up
with energy and determination every
Rachel Payne
day. What makes it even better is that I
Publisher, SMG
love what I do.
The same can be said for Jake Wood, transforming his passion
into a multinational promotions and media company. Without a
doubt, Wings of Strength has become a dominant force and one
of the fastest growing companies in bodybuilding. In our cover
feature article, he discusses his vision to make bodybuilding for 711 Biltmore Ave., Asheville, NC
every body, the future of the sport, and the athletes. In a similar located in historic Biltmore Village
fashion, many competitors and fitness enthusiasts alike go
through the same process as they start the new year. It’s having
Family Owned and Operated
a clear vision of what you want to accomplish and making a
plan for success. In other words, it’s the process that becomes 828-253-5555
both meaningful and empowering. 3X Ms Bikini Olympia Ashley www.biltfit.net
Kaltwasser shares her tips to help you get through the workouts
when you’d rather be anywhere but the gym (let’s face it, we all
have those days!). When it comes to being out of your normal
routine whether it’s travel for work or pleasure, Erin Stern 2X Ms
Figure Olympia helps you stay in shape on the road with great
time-saving ways to get your workout in.
18 30 One of the greatest challenges for most of us is meal prep. If this
is true for you, you’ll want to check out our article on “Making
Meal Prep Easy” where fitness professional and model Nicole
CONTENTS
Raymond breaks it all down into simple easy to follow steps.
Helping you turn your off season into an improvement season”
is IFBB Fitness Pro Becca Sizemore.
WIT H
The one common threads each of these successful people
Maria and Jim Wells
18 Master Athletes
share is that they all have a vision and a passion, they all make
6 Travel: 6 Tips For Training
While Travelling
a plan, and the enjoyment of the process is what has led to
their successes. That’s not to say it’s not hard and you may be
A Division of BlackCrow Media
30 Feature: Jake Wood faced with challenges along the way. Jimmy Mentis, owner of
BeautyFit wants you to remember, “It was determination and
8 Nutrition: Making Meal Prep the ability to adapt that got you through 2020”.This is a concept
38 Inspirational Stories
WVGA 105.9
Easy we repeatedly see in the LSR Inspiration Stories of IFBB Pro
Derina Wilson & 2X Ms Fitness Olympia Whitney Jones and the @valdostatoday.com
10 46 SMG Photo Gallery
Eddie Ferrell Masters Athletes.These are motivation must reads!
Workout: How To Get It’s the visions we set for ourselves that allow for the transfor-
Motivated For A Workout mations to occur. Change will happen if you trust the process. 6-7pm Thursdays LIVE
50 Day Of Show Checklist
As you look through the new 2021 competition schedule to
13 Your
Improvement: Turning
Off Season Into
pick your show, setting new goals and making new plans, look
ahead with excitement because you love what you do! Radio: 229.241.1059
An Improvement Season 52 Competition Schedule Cell: 229.646.0655
16 Beauty Fit Corner 60 Directory Of Resources
Fittalk Radio w/Maria fittalkwithmaria
4 SOUTHERN MUSCLE GUIDE 2021 SouthernMuscleGuide.com 5
6 Tips for Training While Traveling 3. Stairwells. If you’re in a hotel, or have access to stairs,
add in some sprints! To reap the benefits of sprints, aim for
at least 7 seconds of maximum effort. 4-8 sprints total is
“
enough to boost metabolism for up to 48 hours. Recovery
By Erin Stern between sprints will vary. Make sure your heart rate is Since you may not have access
down to 60% of max (220-age), before you start the next
to a gym, aim for constant motion
T
sprint. Don’t want to sprint? Try alternating steps, adding
raining while traveling always requires a little extra lunges, and double hops. and high reps. This will help keep
”
planning. Whether it’s a tropical location, a road trip,
or to go see family, it can help to have a game plan 4. Outdoor adventures. If you’re on vacation, opt to walk your heart rate up.
for staying fit. If you’re dedicated to training like I am, or bike. Metabolism is also boosted through NEAT, or
extended amounts of time away from your gym can bring non-exercise activity thermogenesis. This means that
a little stress. Realistically, a few days to a week off can be you’ll burn up to 1,000 extra calories just by getting up
good for recovery and for de-loading. On the other hand, and moving around!
weight gain and other effects stem from the combination of
vacation activities and time away from the gym. Fortunately, 5. Bodyweight circuits. These are great to do on their
there are a few fixes we can use to help stay on track. own, or you can add them into any workout. Exercises like
planks, jumping jacks, pop squats, mountain climbers,
When traveling, it can help to wake up a little earlier to fit burpees, and scissor jumps can be done just about
a quick workout in. An early morning sweat can help boost anywhere. Choose 5-10 exercises and do 8-20 reps per
metabolism throughout the day and can help ensure that we exercise, with no rest in between. Rest 2-3 minutes and
don’t put it off. Since you may not have access to a gym, repeat. 4-5 circuits is all you need!
aim for constant motion and high reps, as this will help keep
your heart rate up. As an additional bonus, you might not be 6. Household items. Don’t laugh! I used gallon jugs of
used to circuit training – and this can be a great way to break water for a workout while on vacation! You can perform
through plateaus! dips on a chair, step ups on a sturdy table, and decline
pushups on a couch. Try to perform as many compound
movements as possible and keep moving for 20-30
minutes. For additional intensity, add some abs exercises
in between or jump rope!
Get quick workouts in when you can and get up and move
when possible. It is important to push yourself, but it’s also
important to enjoy the time off and recharge your batteries.
Stay safe and Enjoy Your Travels!
Here are just a few ideas:
Erin is a fitness model and bodybuilder who competes in the
1. Jump rope. Intervals are a great way to get a quick IFBB Pro League and has won over 14 titles. To contact Erin
workout in. Aim for 2-3 Tabata circuits, which is 20 seconds Stern for information on her training programs, books, and
all out, followed by 10 seconds rest. You’ll repeat for a more, go to Erinstern.com or email her at erin@erinstern.com.
total of 4 minutes. You can find Tabata timers for free on
YouTube or on SoundCloud. Or, you can choose a ratio for
your intervals and rest. If you’re going all out, your ratio
might be 1:3 or 1:4 interval to rest time. For example, a
1:3 might be 15 seconds all out, followed by 45 seconds
rest. The goal for the workout is to get in 15-20 minutes of
intervals. Rest is included in this figure! Give yourself a
little extra time for a warm up and cool down.
2. Resistance bands. Bands are light and take up extraor-
dinarily little space. This makes them ideal for tossing into
a carry on. I purchased bands that have an extra tether
for attaching to a door, allowing for a greater range of
exercises, like pull downs, pull throughs, and lateral
raises. Supersets and circuits work great with bands.
Aim for 2-3 exercises in a row, with no rest in between.
Increase the tension of the band or slow down the tempo
to make the workout more challenging. As with the jump
rope workout, aim for around 20 minutes of activity.
6 SOUTHERN MUSCLE GUIDE 2021 SouthernMuscleGuide.com 7
Making Meal Prep Easy WHERE TO BEGIN: 2. Plan and Purchase Food
Grocery Shopping
Steps to a successful meal prep Make a list before heading to the store. This is a HUGE part of
meal prep success! When making your list think about each
By Nikki Raymond of these categories—proteins, carbs, and fats—choose three
1. Gather Your Tools to five main foods you’re going to eat for the week then add
Download a Tracking App a few of your favorite veggies to your list. These will be your
Apps like MyFitnessPal and Lose It! make it easy to go-to foods and will make up the bulk of your meals for the
select and track foods by tallying up the calories and week ahead. Also, organizing you list by departments will cut
macros you’ve consumed. Plus, they’ll help you learn down on shopping times.
which foods contain carbs, proteins, and fats.
Stick to a Schedule
Purchase a Kitchen Scale Pick one or two days each week to do your meal planning,
Having a scale will allow you to measure food more shopping and cooking. Select days that you can easily
accurately vs. eyeballing portion sizes. When trying to commit to and can keep consistent throughout the months
lose body fat or build muscle, knowing exactly how ahead. Meal prep Sunday is a favorite among athletes and
much you are eating is key. health enthusiasts.
Purchase Containers. Stock Your Pantry with Staples
Blue top Ziploc containers are convenient, inexpensive, Maintaining a baseline stock of pantry staples is a great way
BPA free, and come in several shapes and sizes. I do to streamline your meal prep process and simplify menu
not recommend re-heating your food in them due the creation. Here are a few examples of healthy and versatile
potential xenoestrogens that can be released while foods to keep in your pantry:
heating. • Whole grains and Carbohydrates: Brown or white rice,
potatoes, quinoa, gluten-free oats.
Pyrex glass containers, while more expensive, are a • Legumes: Canned or dried black beans, garbanzo beans,
safer choice, they are microwave friendly and will also lentils.
last longer than plastic containers.
• Canned goods: Low-sodium tuna, salmon, chicken.
Sandwich bags (or zip top bags) are one of my favorite • Oils: Olive, avocado, coconut.
ways to portion out food while I’m in prep or on the • Spices/Condiments: Hot sauce, coconut aminos (soy
go. You can eat right out of the bag then throw it away sauce alternative) dried herbs, balsamic vinaigrette, garlic,
when you are done! This eliminates the need to wash salt, pepper, lemon juice.
I
multiple containers at night. #winning
f you’ve ever spoken with a competitive bodybuilder or • Other: Protein Powder, almond butter, mixed nuts.
just scrolled through a bikini athlete’s Instagram feed, you The Basics: Nutrition
probably won’t be surprised to learn they achieve their Nutrition doesn’t have a one-size-fits-all plan that people By keeping some of these essentials on hand, you only need
muscular, lean bodies through a regimented exercise and need to follow. However, most programs combine a calorie to worry about picking up fresh items in your weekly grocery
nutrition program. counting diet with a macro diet. haul. This can help reduce stress and improve the efficiency
of your meal planning efforts.
If you are reading this article and your goal is to transform Calorie counting requires tracking your calories so that you
your body, be it adding lean muscle to your frame or dropping keep close tabs on exactly how much you’re eating each day.
unwanted body fat, the key to success lies in the kitchen and Counting macronutrients (macros for short) is about making 3. Prep Basic Food
having a plan designed to meet your specific goals. In order to sure a certain percentage of your total calories come from Meal prep can help you stay on track, but only if you
achieve your goals and successfully execute your plan you need each of the three macronutrients: protein, carbohydrates, eat what you cooked. Instead of making things like
to do one important thing: meal prep, meal prep, meal prep! and fat. stews, curries, and stir-fries that will require you to eat
the exact same thing for five days straight, prep foods
The exact percentage of macros will vary person to person.
Winston Churchill said it best, “He who fails to plan is that can be combined in different ways.
If bodybuilding is your goal, your program will most likely
planning to fail”. In this article I am going to lay out some of
require a high percentage of carbs, a moderate percentage
the basic principles of meal prep along with a few awesome For Example: Pop your go-to protein (topped with
of protein, and a low to moderate percentage of fat.
tips to help you achieve optimal health and or your desired some spices) along with your veggies into the oven
Sounds complicated, right? Honestly, it can be and that is
physique. Plus, one of my favorite meal prep recipes that will and let them bake at the same time. Then, use a rice
make you drool. So, let’s jump right to it! why most athletes hire a coach or nutritionist to help them cooker or the stove-top to cook your carbs while
figure out what their macronu- simultaneously steaming any veggies you’d like to
“
trient breakdown should be. But, have on hand. This is a great time to boil some eggs.
In order to achieve your goals and successfully you are in luck, meal prep is my
passion and is part of my family’s When everything is cooked, store each ingredient in
execute your plan you need to do one important thing: separate containers that you will be able to grab from
”
lifestyle so I am going to lay it all
meal prep, meal prep, meal prep! out there for you and teach you throughout the week.
how you can simplify the process.
8 SOUTHERN MUSCLE GUIDE 2021 SouthernMuscleGuide.com 9
5. Make it enjoyable
4. Pre-portion your meals
You’re more likely to stick to your meal planning program
if it’s something you enjoy doing. Instead of thinking of it
Vanilla Latte Overnight Oats
Pre-portioning your meals into individual containers as something you have to do, try to mentally reframe it as 8 ingredients • 3 hours • 4 servings
is an excellent meal prep strategy, especially if you’re something you get to do as a form of self-care.
trying to consume a specific amount of food.
If you’re the household chef, consider making meal prep a
Simply grab your prepared food out of the fridge and family affair. Have your family help you chop vegetables or be
weigh or measure each serving into an individual a part of planning what to eat for the week ahead. This way,
container. Then you can store them in the refrigerator pepping becomes quality time spent together, instead of just
or freezer. When you’re ready, simply reheat and eat.
Easy!!
another chore. If you are prepping by yourself, throw on your When you accept
favorite music, a podcast, or an audiobook while you do it.
NO COMPROMISE
Pro Tip: If you are not following specific macros an easy
way to think about meal prepping is to make a formula
Remember, not everyone’s meal planning and preparation Only the BEST will do
processes look the same. Having the wisdom to know when
out of it. When deciding which foods to meal prep try to you need to scale back and improve efficiency can help you
pick out one of the following formulas: stick to your goals long term and make your new healthy
• Basic: Protein + Grain + Vegetable way of eating become part of your lifestyle. If you need designer@waterbabiesbikini.com
• Low Carb: Protein + Vegetable + Vegetable more guidance on what your macros or meal plan should Ingredients facebook.com/waterbabiesbikini
look like for your specific goal, reach out to your local coach
• Vegetarian: Legume + Grain + Vegetable 1 1/2 cups Unsweetend Almond Milk
or schedule a complimentary session with me to go over instagram.com/waterbabiesbikini
your plan. 1 cup Organic Coffee (cold, strong brewed)
twitter.com/waterbb
2 tablespoons Almond Butter (divided)
2 tablespoons Maple Syrup youtube.com/waterbabiesbikini
Nikki Raymond is a master trainer, mom, competitor, and fitness model. You can contact her at at nikki@nikkifitfitness.com. 1/2 teaspoon Vanilla Extract
1 1/2 cups Quick Oats waterbabiesbikini.com
1/4 cup Chia Seeds
1 1/3 tablespoons Cacao Nibs
404.285.2000
Directions
1. In a mixing bowl whisk together almond milk, cold
coffee, half of the almond butter, maple syrup and
vanilla extract. Stir in the oats and chia seeds untill
well combined.
2. Cover and refrigerate for at least 3 hours or up to
overnight.
3. To serve, divide between bowls and top with the
Lifeline CBD & Hashtag Brand Delta 8 remaining almond butter and cacao nibs. Enjoy!
are Designed by Nature to reduce
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while Calming Anxiety and aiding in Amount per serving
Calories.............. 276 Fat..................12g
Rest & Recovery Carbs.................. 36g Fiber.................8g
Available Online at Sugar................... 6g Protein ............8g
www.ATLDispensary.com Notes
info@atldispensary.com Leftovers
866-ATL-DISP (285-3477) Refrigerate in an airtight container for up to five days.
More Flavor
Add cinnamon or pumpkin spice.
Use
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Code Top with shredded coconut, additional chia seeds or
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for More Protein
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10 SOUTHERN MUSCLE GUIDE 2021 SouthernMuscleGuide.com 11
How To Get Motivated For A Workout Analyze your mindset ...
• Ask yourself, “Why am I dreading the gym?” Change your mindset
By Ashley Kaltwasser like a light switch from negative to positive!
• Switch
W
up your workout routine! Maybe you’re not looking
e all have those days where we just don’t feel forward to your workout because you’re getting bored.
motivated, or just feel BLAH. Believe me, I
have plenty of those days too! But, if you’re
having one of those days, erase those negative
• Tired of the same treadmill workout every week? Try taking that
run outdoors if the weather permits.
thoughts from your head and just GO FOR IT!! You may
be surprised to find that once you’re in the gym, and get
yourself in the zone, you’ll end up having one of the best
• You can also switch up your gym too!
workouts. • Enroll in a workout class. This is a way to hold yourself
accountable...and it’s also nice to not think about what you have
to do, someone is guiding you through it! I have personally been
Things to think about .... taking OrangeTheory classes in place of my cardio.
Sometimes getting to the gym itself is the hardest part! It’s • Reward yourself when meeting a goal. For example, if you
a mind game we play with ourselves. complete all your cardio and weight lifting sessions for the month,
you can reward yourself! I would not recommend you necessarily
A workout is only a small portion of our day. We will feel so reward yourself with food, but rather a pleasant experience such
much better once we are finished. as a massage, pedicure, or even a little shopping.
• Last but not least...stop reading this article and get to that workout!
A few tips to get motivated:
• Grab a partner to make you accountable.
Train like IFBB Bikini Pro 3x Ms. Bikini Olympia Champion
Sometimes partner workouts can be more fun!
• Try taking a pre-workout to get you HYPED! If Ashley Kaltwasser
you’re not a fan of pre-workout, coffee is great too. AT HOME + GYM TRAINING EBOOKS available on Ashleykfit.com
• Create a motivational playlist on your phone, and AshleyKfit Ashley Kaltwasser AshleyKfit ashleykfit.com Ashley Kaltwasser
play it as you get ready for the gym.
• Watch a few of your favorite motivational YouTube
videos (Like my channel, for example ).
© J.M. Manion-www.jmmanion.com
You can contact Ashley Kaltwasser at
AshleyKfit.com @AshleyKfit Ashley Kaltwasser
https://www.youtube.com/user/AshleyKfit
12 SOUTHERN MUSCLE GUIDE 2021 SouthernMuscleGuide.com 13
Turning Your Off Season
Into An Improvement Season
By Becca Sizemore
A
ll the weeks and months of focus, dieting, and all of the
hard work for that very special moment being on stage
was amazing! You are excited and can’t wait for the next
show. But that’s months away - so what happens now?
How do you make the most of your Improvement season and keep
the excitement, drive, and determination going?!
Step 1:
Bodybuilding is a sport that allows you to strive to create your best
physique. The best parts are that we can always improve, you’re
never too old, and you are in complete control of your own body.
Remember, a placing does not define you. No matter how high or
low you placed at your show, if it’s the best you’ve ever looked then Taking a positive approach to your improvement season will definitely keep your drive and determination revved up and
it’s a win. your motivation levels high, giving you the opportunity to create your own destiny. Every victory has a beginning and every
journey has its obstacles and milestones. Right now begins yours. You are your future. The space between where you currently
Step 2: are and your wildest dreams is what defines you. Your future depends on your decision to conquer your goals. Never give up,
Get feedback from the judges and make a plan for what you want never give in, believe in yourself, and fearlessly chase your dreams.
or need to improve on in the off season. Define your goal clearly
and specifically in writing. Think of this as your personal mission
statement that excites you when you say it out loud. Consider Becca Sizemore is an IFBB Fitness Pro, NPC Judge, Statistician, Promoter, Posing Coach and Personal Trainer. You can contact
seeking help from a contest prep coach or posing coach if necessary. her at sizemore3d@gmail.com.
Set progress points along the way and discuss ways to measure
your progress and adjust your plan accordingly.
Step 3:
No joke, the improvement season is not easy; it can be hard because,
unlike your prep season, the next show is in the distant future and
visually the changes and improvements come more gradual and
are harder to see. But it can be fun, too!The improvement season is
a time to grow, a time to make changes not only in your body but
changes in your workouts and nutrition plan, setting yourself up to
bring a better package the next time you step on stage.
Step 4:
Life balance also plays an important role in a sport that can be
enjoyed for many years. That makes your Improvement season a
good time to address any injuries or aches and pains. It’s a time
for self care; a time to rest, recover and heal. In a sport that is very
time consuming, spending time with family and friends is also key
to keeping the fun in the sport, allowing you to stay mentally stress
free and fresh. Plus, having a good team of supportive people
can make a huge difference in both your daily progress and prep
leading into a show and the improvement season is a great time to
show your appreciation. Some athletes even make vacations out of
their shows, choosing to compete in different states or countries!
“ Every victory hasRight
a beginning and every journey has its obstacles and milestones.
now begins yours. You are your future.
” @ of f i ci al s co ttp ryor
14 SOUTHERN MUSCLE GUIDE 2021 SouthernMuscleGuide.com 15
Jimmy Mentis
“InThe
BeautyFit Owner/CEO
Bodybuilding OG/Former IFBB Pro strategies we used during the darkest of times should not be forgotten.
”
Health & Fitness Expert
Relentless Innovator fact, they should continue to be implemented into our 2021 programs.
Follow him on @jimmymentis1 and @beautyfit
We all need to use everything at our disposal and take interesting, not only in the sense that 2020 was something
CORNER
advantage of all the opportunities we are provided. Utilize the we’ve never experienced before but because it’s what we as
strategies you discovered in 2020 to keep you focused and competitors and fitness enthusiasts do all of the time. If we
Featuring Jimmy Mentis progressing with your training and physique development were to do the same workouts, with the same weight, with the
this new year, and don’t be afraid to toss in some new things same number of sets and reps, we can’t expect change to take
as well. Sometimes as competitors, we feel like we are on place, right? Our body adapts to the stimulus, and something
Remember What Kept You on Track in 2020 a hamster wheel or starring in the movie Groundhog Day
beside Bill Murray – it’s the same thing day in and day out.
new needs to come along to push us forward. That was 2020.
2020
And while going with what works is a viable option to get 2020 entered our lives and forced us to get uncomfortable
was a year that broke many New Year – New Goals – Same Grind you the results you desire, it’s not your only option. from our normal everyday life. It forced us to change. It forced
people – both physically and Many people have “shiny object syndrome,” where they us to ADAPT and OVERCOME. We had to take off the cruise
mentally. It was a year we were want the latest and greatest of everything. With new fitness Now, that’s not to say the week leading up to a show, you control and once again grab the wheel and take control. 2020
told to stay in our homes, don’t gadgets, equipment, and workouts launching all of the time, should throw a curveball and “try something new.” The last forced you to IMPROVE. You need to take that mentality with
congregate with friends and family, and one of the hardest it’s easy to get pulled into the latest craze. But let’s not forget thing you want to do is prep for 12-16 weeks and then ruin you into 2021 and apply it to your training.
pills to swallow for all of us was the closure of businesses all of the things that worked in the past. your peak by trying something you’ve never done before and
and gyms. had your fingers crossed. But, instead, when you have the I wish you all the best of luck in the 2021 competition year!
What did you do in 2020 to overcome gyms being closed? time to try different training protocols and modalities, do it.
The road to the Olympia – the Super Bowl of our sport – was Did you implement bodyweight exercises? Did you train
a very different path when compared to years prior. Athletes outdoors? Did you stock up on home gym equipment so that A word that keeps popping in my head over the last several Look for more articles throughout the year in the BeautyFit
and competitors were left to figure out how they’d maintain you can get in a workout right there in the privacy of your weeks and months is ADAPT. The meaning of the word is Corner at southernmuscleguide.com To contact Jimmy
their physique during these challenging times, let alone even own home? Don’t close the door on those things as we slam defined as “to become adjusted to new conditions.” That’s Mentis go to BeautyFit.com
think about making improvements to their physique to jump the 2020 door behind us.
on a competitive stage. Yet, something remarkable happened
in our little fitness community. We adapted. We were forced Think about how those (new) workouts made you feel. You
to overcome. Why? Because it’s the life and lifestyle we live probably tested yourself physically and mentally in different
and breathe. ways in 2020 to stimulate your muscles and burn off body
fat in an effort to prep for an upcoming show. For many, you
When the ball dropped at midnight, and we all looked back may have been so used to hitting cardio in a gym setting that
on what was 2020, we should all be incredibly proud of the you forgot how amazing and brutal cardio can be outdoors.
hurdles we leaped over and the mountains we were forced Running, cycling, HIIT – doing those things outdoors is an
to climb. Health and fitness aren’t just a hobby or passion for entirely different animal than being stationary in a gym
us – it’s our LIFE. The strategies we used during the darkest of going through the motions.
times should not be forgotten. In fact, they should continue
to be implemented into our 2021 programs.
July 17, 2021 April 3, 2021
Dothan, AL Columbus, GA
bodybe1.com tricityclassic.com
sanction #4392 sanction #4231
Bodybuilding, Men's Classic, Men's Physique,
Women's Physique, Bikini, Figure, Wellness
Contact: Roland Huff, IFBB Pro, NPC Judge, Promoter
Info & Sign up: 706.405.9539, hbodybe1@aol.com
16 SOUTHERN MUSCLE GUIDE 2021 SouthernMuscleGuide.com 17
MASTERS ATHLETES “ I want to be an example to
others that anyone can improve
at any age and know that the
”
M A K I N G A N I M PA C T journey can be fun!
by Rachel Payne
SPONSORED BY with the family roofing business and also competed in power
lifting for a while. Over the years, this sport has given him
the opportunity to meet many of the mentors and celebrities
he followed like Robbie Robinson, Tony Pearson, and 8X Mr.
Olympia Lee Haney.
Larry is a Christian, preacher, business owner, husband,
father, and a great-grandpa, Larry believes the hard work,
T
dedication, and discipline for one of the most challenging
sports in the world provides him with the motivation to
continue to be his best. Larry is both humble and grateful.
He’s serious but has fun. He explains, “I love to travel to the
shows, getting to the hotel, the meet and greet at check-ins,
The sport of bodybuilding has created a path for masters athletes to earn professional status. While it’s not always a showcased and being a part of the bodybuilding community.”
category, the masters classes have increasingly become a large part of every bodybuilding show. As the Gen X’ers, Millennials,
and Generation Z population grows older, the desire to be healthier bodes well for the masters categories in the coming years.
In fact, it will blow you away to see the passion, determination and discipline these masters athletes exhibit. What is it that drives
these athletes to strive to be their best? They each have a story, whether they began competing at an early age or they discovered
the sport later in life. The common denominator is their desire to be an example to others in hopes that they can encourage
others to live a healthier lifestyle, be active and have a quality of life for years to come. Here we share the stories of 6 masters
athletes from different states. Each athlete has different goals, on their own unique journey, but all a part of a bodybuilding family
that cheers one another at every show. They truly are making an impact.
LARRY HOOD
Masters Bodybuilding, Mississippi
L
arry Hood has created a fan base that cheers
spreads across the southeast. He lights up
the stage with his entertaining routines and
the joy and passion he has for the sport of
bodybuilding is evident. It all began when he forgot
his routine on stage once and just started dancing.
People loved it, and now they expect and look
forward to his entertaining performances. He hopes
it will inspire others to join a gym, live healthier, or
even get on stage themselves. He says, “I want to be
an example to others that anyone can improve at any
age and know that the journey can be fun!“
He grew up playing sports, but at 19 years old Larry
began to seriously train in the gym and competed
in his first bodybuilding show at the age of 20.
Forty-four years and 116 shows later he is still rockin
the stage. Larry built a strong foundation working
18 SOUTHERN MUSCLE GUIDE 2021 SouthernMuscleGuide.com 19MASTERS ATHLETES
WADE WILBURN
Masters Bodybuilding, Tennessee
L
ike many young athletes, Wade Wilburn played football
growing uo. But, after seeing Mike Mentzer on the
cover of a magazine, he chose to focus on the sport of
bodybuilding. Having been skinny and picked on as a
young teen, he turned to his passion and made bodybuilding
a way of life.
Winning an award at 15 in a small in-house competition
in Knoxville, Tennessee was enough to motivate Wade to
continue to compete for the next few years. He took a break May 1
NATIONAL
from competition from 1986-1994 and finally stepped back
on stage at the 1994 NPC Jan Tana Classic. He won the heavy- QUALIFIER NPC ROCKET CITY CLASSIC
weight division but eventually lost in a pose down with Location: DECATUR • www.rocketcitybodybuilding.com
Yohnnie Shambourger, who went on to turn pro.
Bodybuilding kept Wade on a healthy path. However, in 2000,
May 22rd
NATIONAL
he went back to school and unfortunately distanced himself QUALIFIER NPC VULCAN CLASSIC
from the gym. Finding himself in a bad place, he made Location: BIRMINGHAM • www.thenpcvulcanclassic.com
a decision to make a change and went back to the gym he
used to train at. Wade successfully began building a personal
training business. A friend encouraged him to compete again, June 26th
NATIONAL
showing him an ad for the 2009 Hard Body HydroxyCut
Challenge. He received a call informing him that he was the QUALIFIER NPC CLASH AT THE CAPSTONE
overall winner of the contest and had won the $100,000 prize, Location: TUSCALOOSA • www.npcclashatthecapstone.com
“ Allmeof Tennessee
Wade said, “All of Tennessee could hear me hoot and holler! It
is the most accomplished win I’ve ever had.” could hear
July 17th
hoot and holler! NATIONAL
It is the most accomplished QUALIFIER NPC BODY BE 1 - DOTHAN
Location: DOTHAN • www.bodybe1.com
win I’ve ever had.
” July 24th
NATIONAL
There is no doubt that bodybuilding has helped his personal QUALIFIER NPC GREATER TENNESSEE VALLEY
training business. In January of 2019, Wade had bilateral hip Location: HUNTSVILLE • www.greatertnvalleychampionships.com
replacements. Allen Sizemore, NPC chairman of Tennessee
and co-promoter of the Nashville Night of Champions,
NPC August 14th
asked, “Do you think you’ll ever compete again?” Wade
didn’t miss a beat telling him, “I’m going to do your show in Iron City NPC IRON CITY
10 months!” He did, winning the Bodybuilding Masters 40+ Bodybuilding Location: BIRMINGHAM • www.npcironcity.com
category, placing 2nd in the Bodybuilding 50+ category, and
being awarded the Inspiration Award for his comeback after
surgery. While it was probably his last competition, Wade August 28th
NATIONAL **ALABAMA**
says he will continue to share his knowledge and live vicari-
ously through his clients. QUALIFIER NPC ALABAMA STATE CHAMPIONSHIPS RESIDENTS ONLY
Location: GADSDEN • www.npcalabama.info
He chose a lifestyle, went through numerous ups and downs,
but at the end of the day Wade learned that living a healthy
lifestyle makes him feel vibrant, training is his addiction, and
October 23rd
NATIONAL
making yourself a priority is priceless. QUALIFIER NPC BEACH BASH
20 SOUTHERN MUSCLE GUIDE 2021
Location: ORANGE BEACH • www.npcbeachbash.comMASTERS ATHLETES you do.” That’s exactly what she did, earning a pro
card in less than three years. You can still hear
the excitement in her voice when she describes,
“When I won that pro card, I felt like I had won Ms
America! I made my pro debut at the 2020 Tampa
Pro. It doesn’t really matter where I place; I want
KAREN MOREHEAD SMALL to win, doesn’t everyone? But whether I place 1st
or 16th, I’m already a winner and in the process
IFBB Bikini Pro, North Carolina I’ve made such great relationships. I know what I’m
doing is a godsend.”
K
aren started her fitness journey as a cheerleader
but found a love for running while in college. Her Karen recently opened a wellness center that
new passion helped her keep her weight down. includes products inspired by minority women
She later married and had children, taking a five or minority owned businesses. In addition, she
year break from running. During that time, both her and has begun the process to get a NASM Personal
her husband got involved with drugs. When it got so bad Training certification. During the pandemic, she set
that they were dodging the drug dealers, she discovered up a full gym in her house. Her ultimate goal is to
God and it changed her life. She took up running again, help women, especially women of color who don’t
doing marathons and triathlons. However, as a 50 year old, have access to, or the knowledge of the benefits of
it was no longer enough to keep the weight off anymore. health and fitness. She is an example that women,
no matter what age, color, or background, can be
She was on a journey to lose 20 lbs and started doing a healthy, strong, eat clean and exercise. She says,
nutrition program that was working for another woman “I feel like if I can, anybody can, there’s no excuse.
at church. She struck up a conversation one day with Don’t give up on yourself, It’s never too late!”
a fit woman while on a shopping trip to Goodwill and
discovered that the woman was a bodybuilder. Karen
says, “I told her I had always wanted to do that! I don’t
even know where that came from; the words just flew
out of my mouth.” Karen will tell you, her whole fitness
journey has been a “God thing” which eventually led
her to meet and start training with IFBB Pro and Personal
Trainer, Johnny Stewart. She says, “At the time, I didn’t
really know how fortunate I was to find such an amazing
coach.” That was her springboard into lifting; it was a
different lifestyle where she gained an understanding of
what to do in the gym. Karen also learned how resis-
tance training would be of benefit, how to track macros
and how to use cardio to manage her weight.
She prepared for her first show, but didn’t really know
how to pose. Karen explained, “My coach really didn’t
want me to do the show because I hadn’t learned how
to pose yet, however, the Lord spoke to me saying this is
the show you are going to do, so I competed at the NPC
Elite Muscle. I placed 3rd and fell in love with competing
“ My coach really didn’t want
but I learned that if I was going to be successful, I needed
to communicate better with my coach.”
me to do the show because I
Another hobby of Karen is professional entertaining.
At the cast meeting for a show at the christian theater,
hadn’t learned how to pose yet,
she knew she was facing a conversation with the Lord however, the Lord spoke to me
but was afraid of what he would say. A fellow actor, saying this is the show you are
”
coincidentally named Pastor John, prayed with her.
Karen knows the Lord intervened when he turned to going to do...
her and said, “the word the Lord has for me to give
to you is TRAIN and to become a professional at what
22 SOUTHERN MUSCLE GUIDE 2021 SouthernMuscleGuide.com 23At 48, she is an inspiration to her clients, most of which are
MASTERS ATHLETES also masters age. As an IFBB Pro, Charina takes her role
as a representative of the federation very seriously. She is
passionate about the sport that has given her so much and
strives to be a good example to others. After taking the year
off to grow her business, Charina looks forward to competing
CHARINA BAKER in 2021. In addition, she is a strong supporter for more oppor-
tunities for master pros to compete. She explains, “masters
IFBB Bikini Pro, Georgia
athletes are a tight knit community and we will support more
W
shows. We don’t mind giving back and will even be a sponsor
anting to take her fitness to another level after
of masters pro divisions at a show, given the opportunity. We
raising two kids, Charina began competing in
look forward to more opportunities to continue to compete
the bikini category in 2013. Her first experience
in the future.”
made her even more determined to create the
shape the judges were looking for. Charina reached that goal
earning her pro card at the 2016 NPC Teen, Collegiate, and
“ Competing as an IFBB Pro
Masters Championships, winning the Masters 40+ division.
Charina has learned that, “competing as an IFBB Pro is a is a humbling experience…you
humbling experience… you have to progress and continue
to learn each time you step on the stage.” Becoming an IFBB
have to progress and continue
Pro has allowed her to make a new and successful career as to learn each time you step on
”
a lifestyle and competition coach. Her company, TeamSlay,
is based in Augusta, Georgia where she recently hired two the stage.
more coaches to help with the business.
24 SOUTHERN MUSCLE GUIDE 2021 SouthernMuscleGuide.com 25MASTERS ATHLETES
STEFANIE LISA
Figure Competitor
LARRY WATERS
Bodybuilding and Classic Physique,
North Carolina
N
ot only did Stefanie Lisa compete in her first In his words, Larry describes himself as “the fat kid.”
show at the age of 52, but she did it alongside But at 15, he was influenced by one of his dad’s Flex
her boyfriend Larry Waters, who also Magazine’s that showcased Berry DeMay. Larry said,
competes. Being partners in and out of the “My dad tried to explain what it would take to develop a
gym, training together has brought them even closer. body like what I saw on the cover, but I wasn’t deterred.
As an added bonus they cited their prep has become I got my first weight set that Christmas, fell in love with
immeasurably easier, having each other’s support it and haven’t looked back.” Larry began competing and
through the process. continued to work toward muscle gains.
Stefanie began lifting at 19 largely influenced by female He discovered the key to his success was in planning
bodybuilder, Gladys Portugues in her book, Hard Bodies, and making his goals a priority. He shares, “When They both agree, it’s a challenge to convince family,
co-authored with Joyce Vedra, PhD (1986). Young you make it a habit to plan and prepare, then it feels friends, and co-workers that taking care of their bodies
Stefanie was focused on shaping her body to what she
2021 NPC MISSISSIPPI
wrong not to do it. For the most part, “I know what my on the outside, leads to healthier bodies on the inside,
envisioned as a better physique. Over the years, Stefanie schedule is, so I plan ahead, restructure my schedule, affording a better quality of life both now and in the
discovered the importance of surrounding yourself with do whatever it takes to make sure I can do what I need future. Larry is the first to admit, he feels women CHAMPIONSHIPS
like-minded people, visualizing your goals, and learning to do to work towards my goals.” He’s also thankful for have a harder time, from a societal perspective. This THIS COMPETITION IS NOW OPEN TO
how to overcome the challenges that life stresses and how supportive his entire family is by not only going to is mostly because they are expected, guilted, or even NPC ATHLETES FROM ALL STATES!
the occasional injury presented. The key is having a his shows, but also having foods that are on his prep shamed into participating in social events more than 40TH ANNUAL NATIONAL QUALIFIER
positive mindset so that you focus on what you can do at family gatherings and even following his example of men are. Stefanie feels that age is irrelevant and BODYBUILDING • FIGURE • BIKINI • PHYSIQUE • CLASSIC PHYSIQUE • WELLNESS
rather than what you can’t. healthy living. refuses to accept the normal paradigms when no JACKSON ACADEMY AUDITORIUM
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4 Time Mr. Universe
respect from others in the workplace, and providing an American Gladiator Titan
Hall of Fame Martial Arts
overall feeling of empowerment. This past year, Larry Movie & TV Actor
was encouraged to compete in the classic physique Special Guest Posing
by IFBB Pro
category and hopes to compete in his first national Shanique Grant
Ms Olympia Physique
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26 SOUTHERN MUSCLE GUIDE 2021 SouthernMuscleGuide.com 27MASTERS ATHLETES These masters athletes inspire us all and are both willing to learn and they understand the benefits of healthy living knowing that it will give them longevity while keeping them young and full of vitality. Best of all, you can see the joy and the passion in what they do throughout the process and on the stage. They are the real influencers and it makes you realize that there’s so much to look forward to as we all grow older. EDDIE FERRELL In 2009, he weighed close to 400lbs. That’s when, Eddie Ferrell, a middle Tennessee real estate broker at Crye - Leike Realtors, made the decision to dedicate himself to a healthier lifestyle. He has completed 2 Ironman Triathlons (140.6 Miles), 15 half Ironman Tri’s (70.3 Miles), numerous marathons, and shorter races. He’s now in love with the other Iron life & pumped to be a Gym Rat. Currently in his mid forties, Eddie himself is the epitome of a masters athlete. He understands the benefits of living a healthy lifestyle and the community that comes with being involved with positive, like-minded people. He sponsors the Masters Athlete section of SMG to celebrate the feats of these amazing individuals and with the hope that bringing these stories to light will encourage others. 28 SOUTHERN MUSCLE GUIDE 2021
JAKE WOOD His Vision for Making Bodybuilding
for Every Body By Rachel Payne
30 SOUTHERN MUSCLE GUIDE 2021 SouthernMuscleGuide.com 31G
Those that are new to the sport of bodybuilding will look It’s hard to believe that it’s only been since 2011 that Jake
row not to accept limitations, but to more seasoned athletes for advice, often times in the began to focus on establishing his place in the bodybuilding
work at the possibilities and never form of “What I Wish I Knew”. This prompted me to ask, industry. In 10 short years, he went from show sponsor
stop. This is the mantra that Jake “What’s the funniest mistake you made in the early years to creating JW Media that includes the long term media
Wood grew up with. This mindset is and what lesson did you learn?” Jake recalled, “I thought brands you may know as Digital Muscle, Muscle & Fitness,
the foundation that would pave the it would be a good idea to take a handful of elite profes- Hers, and Flex. In addition, he owns Wings of Strength,
way for the success of Jake Wood, the sional female bodybuilders (names withheld) dressed a company that is a producer, promoter, and sponsor of
“
owner of Mr. Olympia and Wings of to the nines to go down to Hollywood Boulevard for a events as well as having a media component. The growth
Strength, an American multinational photo shoot… and I was wrong! The lesson learned was, of JW Media is evident. If he’s done this much in 10 years,
bodybuilding promotions company. the women who take two hours to dress up, only need 10 imagine what the next 10 years could bring!
How exactly do you learn to work at seconds or less to whip off the jewelry and heels before
the possibilities? Jake shares one fists fly.” There are three things you can say about great leaders;
example, “my father and I built a sailboat together and we they are humble, they strive to bring out the best in
sailed around the world many times. It never occurred to others, and they surround themselves with a great team
us that we couldn’t. We just knew it was possible.” I love the Olympia of people. Jake Wood is a great leader and his team is
integral to building his brand. He says, “the key people,
When a 13-year old boy saw a bodybuilding magazine
in a bookstore that had Bill Pearl, an American legend in
event. I regard the mostly in the order that I came to know them are, Jan
Summers, Jessica Schmitt, Alex Sacasa, Lenda Murray,
bodybuilding, he thought it was “the coolest thing ever!”.
Jake continued to follow the sport and at 15 he realized work of Joe Weider Alina Popa, Dan Solomon, Niko Pigott, Angelica Nebbia,
Tamer El Guindy, Martin Carrillo, Cayden Riley, Zack
Zeigler, Sofia Evangelista, Bob Cicherillo, Shawn Ray and
the offices of Joe Weider, the co-founder of the Inter-
with the highest David Baye. Not to mention our long-term partnerships
”
national Federation of BodyBuilders (IFBB) alongside
his brother Ben Weider were only six miles from where with Tim and Eileen Gardner along with Jack and Ann
he lived. Knowing that Joe and Ben were the creators
of the Mr. Olympia, the Ms. Olympia and the Masters
esteem. It’s an Titone. This list isn’t comprehensive and please forgive
me if I forgot someone.” While their names may not be
Olympia bodybuilding contests, his interest was piqued.
He decided to ride his bike there and while staring at the
extraordinary honor familiar, these are the people that work tirelessly to make
the athlete and audience experience memorable at many
building and the people that came and went, Jake was
envisioning the possibilities of how he was going to be a to be part of the “O” events each year, and after being at a few shows, you’ll
start to recognize their familiar faces.
part of the bodybuilding industry.
that Mr. Weider built. The Olympia event is Jake’s most recent acquisition. I
was curious to know why he wanted to add this event
Jake had a long and prosperous career in aerospace
putting his bodybuilding endeavors on the back burner. to his portfolio. Jake’s response was so genuine and
After retiring at the young age of 46, it was time to “pick Mr. Wood has achieved a level of success in this sport that heartfelt; “First and foremost, I love the Olympia event. I
up those old goals and make them work.” Jake knew he most could never imagine. But with his mantra of “grow regard the work of Joe Weider with the highest esteem.
wanted to be involved in the sport. He saw his path as a not to accept limits, but work at the possibilities“, Jake It’s an extraordinary honor to be part of the “O” that Mr.
promoter, but needed to develop a plan. Then, he came explains that it is his mother that always believed in him, Weider built. I see it as my most basic responsibility to be
across an opportunity. “I heard that this guy named Tim his father showed him the ways of the world, and his kids a good or maybe even great custodian of this near fabled
Gardner was promoting a show called the Tampa Pro. He give him the love and support that he needs today. institution.”
needed a sponsor for the Women’s Bodybuilding Division.
So, I sent Tim an email and it took off from there.”
32 SOUTHERN MUSCLE GUIDE 2021 SouthernMuscleGuide.com 33“
Without a doubt, the “O” is in good hands. 2020, Jake’s first Jake gave me a sneak peak at his vision for the future of the
I have long said the
year as the owner of this event, saw him working hard to
plan a great event in Las Vegas. We witnessed him having to
Olympia for both the fans and the athletes. Jake boasted,
“For the fans, I’d like to bring the fan experience and the phrase ‘bodybuilding
move the entire event to Orlando, Florida three weeks before
it started due to Covid. This was the first time since 1991 that
entire Olympia, together, into one world class venue. The
benefits of that I think are self-evident and were only hinted for every body’. This
”
at this past year in Orlando.” Immediately, I began to imagine
not only means for
the event was not held in Las Vegas. While it wasn’t the event
he had planned, Jake’s commitment and ability to adapt how I would like to see the Olympia; in an arena with large
provided an amazing experience. From start to finish the capacity and an expansive or a large-scale theater like the
Olympia ran smooth! I can’t even imagine what he’s going to
do to make it better.
Zappos Theater in Vegas where even the worst seat is still
a winner. Jake continued, “We’ve also discussed the idea
men and women, but
also for people of all
body types.
Pictured from
left to right:
Patricia Cañas
Jessica Schmitt
Alexandra Sacas
Jake Wood
Alina Popa
Lenda Murray
Jodie Campof taking the Olympia to various cities every fourth year to create a complete living experience for the direct attendees
provide some variety, bring the event to new audiences, and and an opportunity for people around the globe to join in.
to explore new or different ideas. Finding the venue that can This in turn, will devise a more expansive audience that
help me make the experience the best for both the fans and sponsors will want access to.” When we see parity between
the athletes is one of my goals... men and women and across the divisions, I believe it will
trickle down to the qualifying pro events. As they say, it starts
For the athletes, working on better equity in the pay between at the top. Jake is committed to the process, knowing it will
the classes is at the top of my list.” I asked him, what does take time to leave his mark on the sport of bodybuilding. But
gender parity in the Olympia prize money look like in terms if anyone can make it happen, Jake Wood is up for the task.
of equal pay? The answer will surprise you. If you exclude He goes on to say, “I have long said the phrase ‘bodybuilding
one particular division, the women of our sport get paid for every body’. This not only means for men and women,
more than men across the board, at the Olympia. If you but also for people of all body types. Not everybody has the
remove the Mr. Olympia, you will see that Ms Olympia gets same genetic makeup to fit into just one division, with one
a total of $95,000 vs Men’s 212 Division which gets $90,000, set of aesthetic principles. There must be enough divisions,
Women’s Physique receives at total of $80,000 vs Men’s for example, like the Wellness division, in order to develop
Classic Physique at $50,000, Women’s Figure wins a total of that expansive audience that I’m talking about. People every-
$95,000 vs Men’s Physique which totals $61,000, and Fitness where want to know what to do to build the best physique
and Bikini each receive $95,000. This realization makes the they can with the specific genetic tools they were given at
mission, not just parity between women and men, but parity birth and we need to show them.” When speaking of the
among divisions as well. Jake explains, “Certainly, the way possibilities and opportunities that lie ahead, Jake’s passion
to do this is not to bring down the Mr. Olympia prize money, and excitement is infectious. Jake is making a positive impact
but to bring the other divisions up. Increased ticket sales and and his vision for the future of bodybuilding has us hopeful
sponsorships will help, but I’d like to broaden the Olympia to for what’s to come.
36 SOUTHERN MUSCLE GUIDE 2021 SouthernMuscleGuide.com 37You can also read
